About to start body building, need some advice

Well after losing 30 pounds due to running, I figure it\'s about time to begin body building and take it seriously now that Im beginning to look a bit scranny. :cool:

I will start my weight training using a bow flex since I dont have the money right now to go to a gym and with football going on Im not sure if I\'ll get to use the local highschool\'s gym much.  

Tonight I purchased the "Hard Body Plan" from a book store.  As far as how my workouts are going to go, Im set on that pretty much.  However Im confused as to what foods I need to be getting.  When it comes to the diet plan in this book, I feel like Im trying to decipher a foreing language. Im positive if I do a bit more studying of the books diet plan I\'ll be able to understand it more but as it stands right now Im drawing a blank. Mainly because I was hoping that I\'d be given a huge list of foods to go out and buy right away (stuff I could go ahead and stock up on), instead I got a bunch of meals which I kind of have to  sort through and figure out on my own what I need.  The book does a good job of listing meal times and how many carbs, proteins, etc...etc...to take in.  I just need some suggestions on what foods I should be looking for at the grocery store tommorow. Thanks in adavance

Also any suggestions on how to keep a good log of your progress and stay motivated would be of great help. Motivation problly wont be much of a problem but any ideas for those gloomy days that I dont feel like getting off the couch should help me out a bit.

all these diets are pure horse shit, you can\'t get around the law of thermo dynamics (caloris eaten vs calories used)  Everything you do in a day requires you to burn calories, and this is known as your baslar metabolism (how many kcals you burn per day)  Most people having a resting metabolism that will burn 20kcals per pound of lean body mass.  So if your 150lbs with 10percent body fat, you\'ll have 135 lb of lean body mass.  Meaning that you\'ll burn 2700kcals while resting (think coma).  But you also have to add in activites you do, even the thermogenic effect of food (it takes kcals to digest food, but not many so forget that aspect)

So basically, if you eat less calories than you use, you\'ll loose fat.  When you get more complicated then you start paying attention to monounsaturated fats and the effect on hormones, and eat only low glycemic carbs.

There\'s more to it, but don\'t worry about the complicated stuff unless you\'re really serious.  I\'ve been bbing for a while now (years), and once you get into a routine, it\'s not all that difficult.

Also check out http://gisnetwork.org, I\'ve written alot about this stuff over there, and there\'s pix of members along with there routines and such

Sorry, I wasnt real clear about the diet plan.  It\'s not a diet to help lose weight or anything of that nature.  I dont need to lose weight anymore after losing 30 pounds on my own with just running and moderately decent eating habits.  The diet in the book is aimed at muscle building or getting the most out of your muscles and making sure that they keep energized.  So actually the book encourages me to eat quite a bit but obviously eat the right correct foods so I can get more out of my workouts.

As far as muscle building goes I dont want to take it to seriously.  I do however want to make sure that I work each group of muscles good and also equally.  I dont want to offset my progress.  For instance have a really huge chest and biceps but not have a strong back to support them.  Plus being fairly muscular all around the board just looks so much better.  Do I want to get stares, hell yea.  I just hoewever dont want to look like every muscle in my body is about to burst. A lean muscle mass would problly be perfect in my opinion, but how your muscles develop might just have to do with what body type you are...I dunno.

for muscle building, just try to ake in around 1gram of protein per lb of body mass.  Post workout take a protein sup mixed ith water and a fast absorbing sugar (malto dextrin is the best, but corn syrup will work)  this will stave of catobolism (burning muscle for energy) and help promot anabolism (building muscle).  Thos are the basics of a muscle building diet.  Limit saturated fat, eat lean meats, take a vitamin supp and eat fruits and veggies.

Also, workout legs!  And work them out on the first day of the week, there\'s a reason for this, but in short it\'ll somewhat help raise test levels as it\'s your biggest muscle group, and if for no other reason, killer wheels are a great asset.

[videoholic]

Originally posted by theomen
all these diets are pure horse shit, you can\'t get around the law of thermo dynamics (caloris eaten vs calories used)  Everything you do in a day requires you to burn calories, and this is known as your baslar metabolism (how many kcals you burn per day)  Most people having a resting metabolism that will burn 20kcals per pound of lean body mass.  So if your 150lbs with 10percent body fat, you\'ll have 135 lb of lean body mass.  Meaning that you\'ll burn 2700kcals while resting (think coma).  But you also have to add in activites you do, even the thermogenic effect of food (it takes kcals to digest food, but not many so forget that aspect)

So basically, if you eat less calories than you use, you\'ll loose fat.  When you get more complicated then you start paying attention to monounsaturated fats and the effect on hormones, and eat only low glycemic carbs.

There\'s more to it, but don\'t worry about the complicated stuff unless you\'re really serious.  I\'ve been bbing for a while now (years), and once you get into a routine, it\'s not all that difficult.

Also check out http://gisnetwork.org, I\'ve written alot about this stuff over there, and there\'s pix of members along with there routines and such

Boys have penises and girls have vaginas.

Thanks for the info, if I can get ahold of a scanner I\'ll post some progression pics.  Everyone will get to expierence my change into a sexy beast!:p

[videoholic]

Originally posted by PSX_J
Thanks for the info, if I can get ahold of a scanner I\'ll post some progression pics.  

Of your penis or your vagina?  You post it and I\'ll probably have to ban you for a week, but at last Bobo will be able to see your thingy.

I\'m both skinny and fat at the same time... how the hell did this happen?

[CHIZZY]

me too.... 6\'0", 160 lbs.... you can see my ribs, but I have a beer gut...
SEXAH!!!!

*rubs nipahs

i\'m down for some masculine nipple rubbing....

*rubs nipplez*

Well today was my first day of body building. Im at a beginners level in the book right now so Im only doing a few execercises.  At about 12 weeks I\'ll step it up. Anyways, I did some barbel curls, wrist curls, overhead press, and then 2 others I cant really memember what they\'re called.  One was where I was lying down on a bench with a dumbell and having it hang down beyond the back of my head.  I lifted it up a little past my head and whent back down.  The other was where I had 2 dumbells and had my arms at my sides.  I would basically just lift my arms up to about parallel.  That one I believe works the muscle directly under your armpit.  All in all it was a good day of weightlifting. Sunday I will do some leg and butt excersises, Im looking forward to my next workout.

make a schedual for what part you work out on what days, example: Mondays & Tuesdays it\'s upper body, wednsdays and thursdays it lower body, saturday can be a little bit of both and sunday is cool down day. You definatly dont have to do it in the order I said, just make sure you work out evenly, you don\'t want to have a big upper body and skinny ass chicken legs LOL.

On the night before the day you work out, eat a heavy bowl of ice cream at midnight.  It will stock extra fat which will be ultimately turned into some good ole fashion muscle.  It helped for the Stevenson High School Football team  


EDIT:  Btw, workout your upperbody and back and such every other day.  Your legs can be worked out everyday.  I suggest if you want to quickly build muscle and also increase stamina, do a 3 mile run on each day you do not work out.  Therefore, your work out schedule would look something like this.

Monday: Full Cycle
Tuesday: Legs and 3 Mile Run
Wednesday: Full Cycle
Thursday: Legs and 3 Mile Run
Friday: Full Cycle
Saturday: Light Workout / Rest
Sunday: Rest

Also, try not to use machines that much except the bo-flex.  I suggest doing only 3 workouts.  Cleans, bench-press, and squats.  Those 3 workouts will build your strength extremely.  If you are looking for beach muscles and less strength, do curls and use machines.

Well I run most everyday, I love running. The program Im on is set up real well as to what exact exercises I do and when I do them.  Im pretty much just looking for an overall stronger body "head to toe". I defintally dont want to be out of proportion. Im supposed to take tommorow off but I honestly dont want to.  The only thing I dont like about this program is it has me working out only 3 days a week and I hate that.  Im thinking about altering it a bit so Im working out 4-5 days a week. With 3 I\'ll just get restless looking forward to the next work out.  

It\'s only been one workout but I really enjoy my time spent in the gym. When I played highschool football I didnt take lifting seriously and just kind of fumbled around the gym..I hated lifting back then. As for you mentioning the clean or power clean is what we call it, Im not sure that has much benifit besides for highschool and college athletes.  Reason is because that seems to help you become more explosive than anything, which is nice but I dont want to risk injury.  Plus I absolutely hate that excersise but I might work it in somehow anyways.